Chia Seeds Vs Flax Seeds - Know Which Is Better?

Today’s world is full of superfood and new health food- flax seeds and chia seeds are amongst the top of the list. Both of them are a source of nutrients needed by the human body. Here is the difference of chia seeds vs flax seeds:

Chia seeds: These are small, round and flat seeds which originate from the salvia hispanical. A plant which is commonly known as chia plant. These seeds are of black, and white color and each has different nutrition level. Chia seeds are also known as Salba seeds and are rich in fiber, natural antioxidants, fatty acids.

Flax seeds: These are oval-shaped brown or golden-colored seeds and is one of the superfoods which is rich in omega-3, fatty acids, and are nutty in flavor. Flax seeds are a power pack of nutrition and also used for cholesterol management, and even boost the nutrition density of the meal.

Nutrition Comparison

Components	Flax Seeds	Chia Seeds
Omega-3 Fatty acids	6,400mg	4,900mg
Fat	12gm	9gm
Protein	5gm	4gm
Fiber	8gm	11gm
Carbs	8gm	12gm
Calories	150	137
Calcium	7%	18%

Both the seeds have good amount of nutrients present in them and including these seeds in your diet are very beneficial.

Macronutrients:

Macronutrients are one of the most important and foundational parts of the food which include fats, proteins, and carbohydrates and are required for the overall diet.

If we talk about chia seeds then they have 53% fats, 11% protein, and 36% carbohydrates. On the other hand flax seeds have 66% fats, 12% protein, 22% carbohydrates. 100 gms of chia seeds contain 486 calories while 100 gms of flax seeds contain 534 calories. Both chia and flax seeds are complete whole foods and their nutrient and macronutrient profile is very high.

Here are the pros and cons of each of the seeds and see which one is better to be included in the daily diet:

Pros of flax seeds and chia seeds:

• Heart health: Flax seeds are a rich source of omega 3 fatty acids and one ounce of flax seeds contain about 6, 000 milligrams of ala while chia seed only has 4, 900 milligrams of ala. Omega-3 prevents inflammation, autonomous diseases, and diabetes.
• Fiber: Chia seeds and flax seeds are a rich source of fiber and are good for health. Flax seeds have 8 grams of fiber on the other hand if we talk about chia seeds it has 11 grams of fiber.
• Antioxidants: flax seeds are rich in lignans which is an antioxidant also known as phytochemicals while chia seeds are also a good source of antioxidants but do not have a high level of lignans. The lignans reduce high blood pressure and also helps during menopause.
• Bone health: Calcium is extremely important for having a balanced diet as it is important for bone health. Chia seeds are a good source of calcium but flax seeds have a minimum amount of calcium thus chia seeds gain a point here and also bonus point as chia seeds also contain manganese, phosphorus, and zinc.
• Protein: Flax seeds and chia seeds both are good sources of protein flax seeds contain 8 gm of protein while chia seeds have 6 gm of protein and proteins are the building blocks of the body thus both the seeds are important for a healthy body.
• Nutrition: Chia seeds contain vitamins, minerals, which include zinc, manganese, phosphorus, and copper while flax seeds are rich in iron, copper, high amount of b6 vitamins. But if your body needs high amount of calcium you can opt chia seeds and if you need iron you can opt for flax seeds.
• Flavor: Chia seeds are bland in taste while flax seeds have a nutty flavor but both of them are healthy and can be included in our daily diet.

Cons of flax seeds and chia seeds:

The cons of chia seeds are as follows:

• Digestive and gastrointestinal problems: This is the most common side effect of chia seeds but it is not very much impactful and is normal because if we start eating fiber it creates a bit of a problem in digestion process.
• Blood pressure: If you are eating chia seeds on a regular basis then you must be cautious as it makes our blood thin thus lowering down the blood pressure which results in excessive bleeding.
• Diabetes interactions: If you want to eat chia seeds regularly then you must ask you doctor because effect of chia seeds on the blood sugar level is significant

​The cons of flax seeds are as follows:

• Pregnancy: Pregnant women should not eat ground flax seeds as still there is no research regarding how flax seeds affect the pregnant women.
• Laxative effect: The laxative property of flax seeds leads to abdominal discomfort and bowel movement and diarrhea increases. Therefore you should be cautious while eating it.
• Obstruction in esophagus: Flax seeds should be taken with enough liquid otherwise they can cause an obstruction in the esophagus and can cause irritable bowel and abdominal pain.

Conclusion:

The conclusion comes out to be that both chia seeds and flax seeds are ideal for our daily diet but one must be cautious as both the seeds have side effects also. Both of them are superfoods and equally healthy. But chia seeds are more beneficial as it helps in reducing blood pressure, help in maintaining blood sugar levels, also reduce the risk of certain cancers and helps in improving digestion. But chia seeds are costlier and flax seeds also give similar benefits to the body hence they can be incorporated in our daily diet. One the other hand, on an overall basis, comparing chia seeds benefits with benefits of flaxseed, its just only a cost factor. If affordable, you can use both flax seeds and chia seeds in salads, yogurt and in many more dishes alternatively.